1.09.2017

Warm Up

Row 500m or Run 400m

Dynamic Drills

Ankle, Hip, and Front Rack Mobility

Then 2 Rounds of:

  • Goblet Squat x 8 @ 20X1
  • T Push Up x 8

A. 4 Sets

  • A1: Front Squat x 4-6 @ 20X1 – Rest 60 seconds
  • A2: Dynamic Push Up x 6-8 – Rest 60 seconds

B. 3 Sets

Against a 4 minute clock:

  • Row 500m or Run 400m
  • Thruster x 15 (UNBROKEN)
  • CTB Pull Up x max reps in time remaining

-Rest 4 minutes between sets. Score number of pull ups for each set and load used for Thrusters.

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